Hip and Leg Exercises

Pay attention to how your body feels as you perform each exercise. The purpose of this is to help you develop your enteroception, also known as your mind-body connection. Enteroception is an essential tool for managing pain. Remember, pain is an output. The brain consults neurotags to determine whether it needs to create pain to protect itself. Neurotags are patterns of safety and danger. If the brain believes every movement is unsafe, then you will be in a constant state of pain.

The goal of these exercises is to perform them safely and comfortably. You need to create a pattern of safety for the brain to identify. This may take some time, and growth never takes a linear path. There will be days when you feel you are making great strides, and others when you feel you are taking two steps back. Have hope and know that when you have perseverance and faith, you will one day feel delightful in wonderful ways.

The goal of these exercises isn’t to become the strongest person on earth; it is to teach your mind and body that it is safe to move, live, and exist. Take your time, be safe, and use discipline as you move. If an exercise hurts when you do it, don’t do it. While it is important to challenge your body, you need to baby it. Be fair and reasonable with your expectations, so that it knows you would never put it in harm’s way. Remember, pain is your brain’s way of showing fear; give it something to trust by being responsible in how you treat yourself.

Hip Flexion Sitting

Knee Extensions Sitting

Calf Heel Raises & Toe Lifts Sitting

Resisted Hip Adductions Sitting

Hip Extension Standing with Support

Straight-Line Walking with Support

Single Leg Balance Standing with Support

Weight Shift Sideways with Support

Walking with Support

Hip Flexion Assisted

Straight-Line Walking Unsupported

Wall Slides (1/4 Squat)

Single Leg Balance Standing on Cushion

Hip Abduction Standing with Support

Single Leg Forward and Backward Swing Standing with Support

Clam

Hip Abduction Gluteus Medius Side-lying

Single Leg Sideways Swing Standing with Support

Hip Abduction Standing with Support

Sit to Stand – Two Hands

Step Up and Downs Supported

Walking

Sit to Stand – One Hand

Step Up and Downs Supported with Weights

Calf Heel Raise Standing with Support

Marching Climb a Rope

Sideways Walking

Weight Shift Forwards with Support

Hip Abductions and Adductions Sitting

Elbow to Knee Sitting